Im a 4/2 guy becoming a 4/8.My coach is currently having me do off season training with lifting. So far this is what I've been doing for the first month:
Monday- 30 minute hard effort run
Tuesday- 20 minute recovery
Wednesday- 1-2 mile of ins and outs, or a fartlek.
Thursday- 8 Hills with a walk recovery full speed.
Friday- 30 minute hard effort.
Sat- rest
Sunday- rest
I also had my first recent track workout which was 3x400 (@ 65)with 2 minute rest where I went 64,58,58. I sped up because I felt very slow. My current PR's are 50.60, 23.04 and 11.4. Obviously I will slow down in my 100 and 200, but I was wondering if this type of training could possibly affect my 400? Im just very worried that I will be not running as fast indoors and I just dont want to slow down in my 400.
Also as a note: after a half a month of the distance training we will be doing some track workouts such as the one i had listed.